When I was a teenager, my mother took preparing for holidays extremely seriously. As well as teaching me and my younger sister to exfoliate thoroughly in order to get the best tan (it was the early 2000s), and taking us to get our legs waxed (again, 2000s), we would also make a visit to the GP to get a prescription of Northisterone, a period-delaying medication that would ensure we wouldn’t get our periods while abroad. I didn’t use tampons until my twenties for this very reason – I’d simply never had a reason to.
For my mum, periods were an annoyance that could be planned for when it came to travelling. It’s a shame I didn’t take more notice, as when I went travelling to New Zealand in my late twenties, I completely forgot to pack my contraceptive pill. This led to me not only getting my period while there, but also having to abruptly come off it completely, which resulted in months of irregular periods and hormonal confusion. The thing that really irked me the most? I was travelling with four male friends, none of whom obviously had to think about such things.
From avoiding white summer dresses and constantly having to plan ahead and remember to pack enough products, to just being grumpy, depressed or in pain, there’s no denying that periods can be a massive bummer when you’re on holiday. And even if you're someone who is typically pain-free and not as bothered by the side effects of having a period, there's always the chance that simply the act of travelling can have a knock-on effect on your menstrual cycle. “Crossing time zones, getting less sleep, eating differently, or dealing with travel stress can all impact your reproductive hormones,” explains Dr Cornelia Hainer, head of science at period-tracking app Clue.
“That’s because your circadian rhythm, the internal clock that regulates sleep, hormone release, body temperature, and digestion, is sensitive to light and routine. Jet lag exposes you to light at unusual times, which can ripple into cycle changes. This might mean the timing of ovulation changes and your period comes a little earlier or later, or that flow and symptoms feel different. These changes are usually temporary, and things typically settle back into your baseline within a cycle or two.”
While these changes can be disorienting and confusing, there are ways we can try to plan our trips to make sure we make the most of our holidays. Here, hormonal experts weigh in on how to game your cycle to get the best out of your holiday.
How to plan your holiday around your menstrual cycle
Track your cycle
One of the easiest ways to take control of your menstrual health and plan for a holiday is to understand your cycle. If you’re aware of how you feel at different stages, it’s all the easier to plan around it. “Your cycle can shape your travel experience in noticeable ways,” shares Dr Hainer. “Depending on the phase you’re in, you might feel more energetic, sensitive, social, or introspective. Your mood, energy, sleep and physical comfort can all be influenced by shifting hormone levels across your cycle. Some people may find they feel their best right after their period or around ovulation, while others might find the days before their period more emotionally or physically challenging. If you’re tracking your cycle on an app like Clue, you can plan around these patterns to make travel more comfortable and enjoyable.”
Avoid the luteal phase if you suffer from PMS
It goes without saying that if you suffer from particularly heavy or painful periods, it might be best to avoid travelling during that time if you can – but your luteal phase can also be tricky. “During your period, cramps, bloating and the logistics of managing period products around travel days or swimming and beach days are more challenging,” says Dr Hazel Wallace, author of Not Just A Period. “But after ovulation, we enter the luteal phase, and this is when PMS symptoms like fatigue, irritability and digestive changes (especially constipation) may impact your holidays in less positive ways too.” It might be best to coordinate travel with the follicular phase, when energy levels are up and mood is more stable.
Comfort is key
If you are going to be travelling when you’re on your period, it’s vital to pack wisely. This means bringing your go-to medications for cramping or migraines – don’t assume you’ll find the same options abroad. “Packing comfort essentials, like heat patches, a refillable water bottle, or even a lightweight scarf that doubles as a blanket, can go a long way for cramps and bloating during your periods,” shares Eve Lepage, Reproductive Health Specialist at Clue. The same goes for your usual period products – you don’t want to be trying to find an open pharmacy and Google Translate the word for “tampon” or “sanitary towel with wings” to a confused chemist.
Adjust your travel plans
Another top tip is to prioritise your comfort while travelling if you can, too. “If it’s in your budget, consider booking a seat with more space, a window seat for rest, or an aisle seat for easier bathroom access,” says Lepage. “Small changes can make travel during menstruation much less stressful. And listen to your body – travel days can be exhausting. Give yourself permission to take things slower, say no to a packed itinerary, or rest if symptoms flare up.”
Think about your diet and alcohol consumption
What we eat and drink can have an effect on our hormones and how we feel, especially at certain points in our cycle. To mitigate this, it’s essential to listen to your body and act accordingly. “In the luteal phase, where PMS is more common, focus on balanced meals with plenty of fibre and protein to steady energy and mood, and try to keep caffeine and alcohol in check,” advises Dr Wallace. “Constipation is common at this time, and travel can also exacerbate this, so make sure to get some fibre into your diet, lots of hydration, and start your day with some gentle movement.”
Plan ahead with your accommodation
Holidays are often planned months in advance, making it impossible to really predict exactly where in your cycle you will be or how you feel. However, if a few days or weeks before you are aware that you will be getting your period when you’re away, make sure you’ve thought through how you’ll handle it logistically to ensure no surprises. “Consider your accommodation and the conditions you’ll be in,” advises Lepage. “If you’re camping or travelling in areas with limited water or bathroom facilities, it’s good to know how you’ll manage hygiene and disposal of products.”
Match your holiday to the stage in your cycle
For those with extremely regular periods – perhaps because they use hormonal birth control – it might be a nice idea to plan the type of trip, or at least the itinerary, based on where you are in your cycle. “For short, spontaneous trips, like a weekend getaway, you might choose to align the vibe of the trip with how you usually feel at that point in your cycle,” shares Lepage. “For example, if you know you’re full of energy just after your period, a more active trip could be fun. But for longer, or once-in-a-lifetime holidays, the best approach is to prepare, stay flexible, and listen to your body in the moment. If cramps or fatigue hit, consider a pool day, spa break, or slower-paced option to make things easier, rather than pushing through a long hike or packed city tour.”